Welcome beautiful soul,
Take a moment to arrive,
Find a comfortable position,
Seated or lying down,
Make any small adjustments you need so you can stay here with ease.
When you are ready,
Gently close your eyes,
Feel the surface beneath you holding your body,
Release any tension in the jaw,
Let your shoulders soften,
Allow the breath to move naturally just as it is.
You don't need to know anything right now,
You don't need to figure anything out,
This is a space to slow down,
A space to listen,
A space to allow clarity to come from within.
Before we begin,
Let's set an intention for this practice,
Let your intention settle in your heart space now.
The breath work technique for this practice is a slow,
Spacious nasal breathing.
So you will be inhaling through the nose for a count of 4,
A gentle pause at the top for a count of 2 and then exhale slowly through the nose for a count of 8.
So inhale for 4,
Hold for 2,
Exhale for 8.
This rhythm deeply calms the body and slows the nervous system down.
It creates space,
Not to force a decision,
But to allow clarity to arise naturally.
Now let's begin by settling the body more deeply,
Feel the points of contact beneath you,
Let the body become heavy,
Soften the belly and allow the chest to drop.
We'll start with a few reset breaths,
Take a slow inhale through the nose,
Gentle sigh out the mouth,
Again inhale through the nose and sigh it out the mouth.
One more time,
Take a deep inhale in through the nose and a big sigh out the mouth,
Let it all go.
Ok,
On my count we will start with the breath technique,
3,
2,
1.
So inhale through the nose for 4,
Hold for 2,
Exhale slowly through the nose for 8.
Inhale for 4,
Hold for 2,
Exhale for 8.
Find the rhythm,
Let the exhale be slow and unforced,
As though the body is gently emptying itself.
Inhale for 4,
Hold for 2,
Exhale for 8.
As you breathe,
Notice how the body begins to settle.
The shoulders drop,
The jaw softens,
The space behind the eyes relax.
This breath is teaching the body something important,
That it does not need to rush,
That it does not need to decide right now,
That safety exists in slowing down.
Inhale for 4,
Hold for 2,
Exhale for 8.
Many people feel stuck not because they don't know what to do,
But because their nervous system is moving too fast to hear itself.
This breath creates the conditions for clarity.
Inhale for 4,
Hold for 2,
Exhale for 8.
If thoughts arise,
Questions,
Doubts,
What ifs,
Let them pass like background noise.
You are not here to solve anything,
You are here to create space.
Inhale for 4,
Hold for 2,
Exhale for 8.
As the body slows,
You may notice a sense of openness forming.
Space between thoughts,
Space between impulses,
Space between old patterns and new possibilities.
The space is not empty,
It is alive.
This is where choices live.
Inhale for 4,
Hold for 2,
Exhale for 8.
You are not forcing the next step,
You are allowing the body to settle into knowing.
Inhale for 4,
Hold for 8.
If you notice an urge to rush ahead,
To decide,
To get it right,
Gently return to the breath.
Return to the long exhale,
Return to the slowing.
Inhale for 4,
Hold for 2,
Exhale for 8.
Stay with this rhythm for a few more rounds.
Last few rounds before we do a breath hold.
Inhale for 4,
Hold for 2,
Exhale for 8.
On your next inhale,
Take a deep breath in and then a full exhale out.
Empty your lungs completely and then hold the breath.
No strain,
No forcing,
Just rest here.
This is a powerful pause.
This is the moment where urgency dissolves,
Where pressure loosens,
Where clarity has room to arrive.
Stay here as long as it feels comfortable.
When the body needs air,
Inhale slowly through the nose and a big exhale.
Come back to the rhythm,
To the technique.
Inhale for 4,
Hold for 2,
Exhale for 8.
Notice how the body feels now,
More settled,
More grounded.
This is the state from which aligned choices are made.
Stay with the breath for a few more rounds.
Inhale for 4,
Hold for 2,
Exhale for 8.
Each exhale releases pressure,
Each inhale brings you back into yourself.
Inhale for 4,
Hold for 2,
Exhale for 8.
Now allow the breath to gradually return to its natural rhythm.
No counting,
No effort,
Just breathing.
Notice the quality of your inner space now.
You may not have an answer yet and that's okay.
What you have is clarity of the body and from this place the next step reveals itself in its own time.
Begin to feel the surface beneath you again,
The space around you.
Take your time,
Nothing needs to be rushed.
When you are ready you can gently open your eyes and carry the steadiness with you.
You don't need to force your way forward.
When the body feels ready,
The choice becomes clear.
